FCF #263

  • WARMUP
  • Animal Walks
  • Single Leg Cone Reach 3 Direction accumulate 12 reps a side (slow and controlled)

  • ACCESSORY
  • 4 Rounds
  • Plank Cone Reach 6 Each Arm https://youtu.be/T4vxT6XBxzE
  • Side Plank (elbows) :30 seconds each side 
  • Rest 1 min between rounds

  • METCON (Partner)
  • 4 Rounds
  • Assault Bike 2 min @ 425/325 watts
    Assault Bike 30 sec @ 250/150 watts
    Assault Bike 10 sec @ 550/450 watts
    Assault Bike 10 sec @ 650/550 watts
    Assault Bike 10 sec @ 750+/650+ watts
    rest 3 min between sets
  • *Each person completes 4 Rounds*